Chicken Thigh vs Pork Loin
Side-by-side macro comparison. Chicken Thigh vs Pork Loin per their standard serving sizes.
Macro Comparison Table
| Macro | Chicken Thigh | Pork Loin | Difference |
|---|---|---|---|
| Calories | 209 cal | 196 cal | +7% Chicken |
| Protein | 26g | 30g | -13% Chicken |
| Carbs | 0g | 0g | 0% Chicken |
| Fat | 11g | 8g | +38% Chicken |
Differences shown relative to Chicken Thigh. Positive = Chicken Thigh has more.
Quick Take
Chicken Thigh delivers 209 calories per serving with 26g protein, 0g carbs, and 11g fat. Pork Loin delivers 196 calories with 30g protein, 0g carbs, and 8g fat. The most meaningful difference: they're within 13 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Pork Loin gives you 13 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Pork Loin delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Chicken Thigh brings 209 calories — useful when you're chasing a surplus and struggling to eat enough. Pork Loin delivers 30g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Chicken Thigh and Pork Loin are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Chicken Thigh or Pork Loin?
Pork Loin has more protein: 30g vs 26g per serving. That's a difference of 4g.
Which has fewer calories, Chicken Thigh or Pork Loin?
Pork Loin has 196 calories per serving vs 209 calories in Chicken Thigh — a difference of 13 calories.
Is Chicken Thigh or Pork Loin better for keto?
Pork Loin is the better keto choice at 0g carbs per serving vs 0g carbs in Chicken Thigh.
Is Chicken Thigh or Pork Loin better for weight loss?
For weight loss, Pork Loin gives you more calorie flexibility (13 cal less per serving). For preserving muscle during a deficit, Pork Loin delivers more protein per calorie. Most people on cuts benefit from Pork Loin.
Which Is Better for Your Goal?
🔥 Weight Loss
Pork Loin
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Pork Loin
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
tie
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Chicken Thigh and Pork Loin stack up:
Full Chicken Thigh guide • Full Pork Loin guide • All comparisons